10/05/17: Squats, Benching, Running and Pressing
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THIS Saturday, October 7th at 9:00am: 3rd Annual CFR Battle of the Sexes! Sign up at the gym for a super friendly guys-in-the-gym vs. ladies-in-the-gym competition! Guys have taken the belt 2 years in a row, and word on the street is the ladies are ready for anything this year!
Saturday, November 4th at 9:00am at Sonny's Place: Donut 5K!!
Registration is $30 for members if you sign up on the sheet at the gym. $35 for non-members or those signing up online. It will be 4 laps around the cornfield, with a donut being eaten before each lap. If you neglect to eat a donut, you must perform a 25 burpee penalty. NEW! FREE Kids Division: We will have a kids division beginning around 10am. Kids will eat one donut and run one lap around the cornfield! This is open to children ages 12 and below. This is free to children with the option to purchase a T-shirt for $20.
Saturday, November 11th at 9:00am: Wade's Workout: CFR is proud to support @wadesarmy in the fight against neuroblastoma! On Saturday, November 11th at 9:00am, we'll be getting after Wade's Workout! Head to: www.WadesArmy.org to donate, get your shirt and select CrossFit Revelation as your workout location. Another awesome thing about this charity is that you can choose where your donation will be allocated: support families in the fight against neuroblastoma, fund a clinical trial the government will not, or support their operation.
Saturday, December 2: MisFit Toys Throwdown: The two-person, same sex team charity competition has quickly sold out the last six years and we expect it to sell out again in 2017. As has been done each year, we ask that each athlete bring a new, unwrapped toy on the day of the competition to be donated to “Toys for Joy.” Each year we also donate a significant amount to a local charity. This year, we’re proud to announce that along with collecting toys for underprivileged children, we will be making our monetary donation to the Ben Callahan Foundation, which was founded in memory of the 10-year-old Branford, CT boy who drowned in the Branford River Friday, July 7, 2017, while swimming with his two brothers. The Ben Callahan Foundation aims to benefit “young athletes, musicians, chefs, and those with beautiful hearts.”
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WOD:
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Boot Camp:
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Warm Up:
3X:
1 Minute Dead Bug
4 Inch Worms w/ Just Arms, Open Side to Side at Bottom
20 Hamstring Curls
Low Body Push:
5X:
10 Wall Squats
1 Minute Plank
Upper Body Push:
4X:
20 Chest Elevated Push Ups
5 Burpees
Conditioning:
5X:
Run 400 M
10 DB Push Presses
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
1 Minute Dead Bug
4 Inch Worms w/ Just Arms, Open Side to Side at Bottom
20 Hamstring Curls
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Bench Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Conditioning:
5X:
Run 400 M
10 Push Presses (155/105#)
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
1 Minute Dead Bug
4 Inch Worms w/ Just Arms, Open Side to Side at Bottom
20 Hamstring Curls
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Bench Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Speed/Endurance Work:
Dynamic Warm Ups
Volume Sprinting:
Run 70 M, Rest 2x Length of Run, 7X*
* Keep All Splits the Same Time
Post results to SugarWOD!
